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Is Pilipit Keto-Friendly?

Pilipit on a kitchen counter

The ketogenic, or keto, diet has taken the world by storm, leading many to reevaluate their dietary choices.

But what about traditional foods like Pilipit, a deep-fried Filipino delicacy known for its sweet and crunchy appeal? A question that arises is: Is Pilipit Keto-Friendly? Throughout this article, we've delved into the carbohydrate content of Pilipit, examined its health implications in a keto context, explored practical ways to avoid it in your keto meal plan, and suggested keto-compatible alternatives.

Join us as we navigate the intersection of traditional cuisine and modern dietary principles, exploring the compatibility of Pilipit with a keto diet.


  • Pilipit, a traditional Filipino sweet treat, is not keto-friendly due to its high carbohydrate content.
  • Incorporating Pilipit into a keto diet could disrupt the state of ketosis, making it challenging to reap the potential benefits of this diet.
  • There are however numerous delicious and satisfying keto-compatible alternatives to Pilipit.

Is Pilipit Keto-Friendly?

Now that we've got the basics out of the way, let's address the burning question at hand: Is Pilipit Keto-Friendly? I'll cut to the chase - it's not.

Here's why. The fundamental principle of a ketogenic diet is to drastically reduce carbohydrate intake, usually to a range of 20-50 grams per day, while increasing consumption of healthy fats. The goal is to shift your body's metabolism to a state of ketosis, where it burns fat for energy instead of carbs.

Now, let's talk about Pilipit. It's a delightful treat, no doubt, but its macronutrient composition makes it a no-go for keto. A 100-gram serving of Pilipit packs in 43.47 grams of net carbs. That's almost equivalent to, if not beyond, the entire day's carbohydrate allowance on a strict keto diet. Consuming even one serving could potentially knock you out of ketosis.

The carbohydrate content in Pilipit comes from its primary ingredients - flour and sugar. These ingredients, while they contribute to the snack's beloved sweet taste and crunchy texture, are high in carbs and low in fibre, thus resulting in a high net carb content.

So, when we consider the fundamentals of a ketogenic diet, it becomes clear that Pilipit's carbohydrate content is far higher than what is typically considered keto-friendly. As such, if you're serious about maintaining ketosis, it may be best to avoid Pilipit in your meal plan.

Can Pilipit be Incorporated into a Strict Keto Diet?

Navigating the culinary landscape while maintaining a strict keto diet can be tricky, especially when it involves traditional treats like Pilipit. Given its high net carb content, incorporating Pilipit into a strict keto diet seems like a steep challenge. But let's delve a bit deeper into this question.

As we've already established, a strict keto diet requires keeping daily net carb intake within a range of 20-50 grams. With Pilipit delivering a substantial 43.47 grams of net carbs per 100-gram serving, one serving of it could easily max out your daily carb allowance. This would likely disrupt your metabolic state of ketosis, where your body primarily burns fat for energy instead of carbs.

Regularly consuming high-carb foods like Pilipit could make it incredibly difficult to maintain a consistent state of ketosis, a cornerstone of successful keto dieting. Therefore, including Pilipit in a strict keto diet isn't a feasible option.

However, this doesn't mean you're doomed to a life of monotonous meals on your keto journey. There are a plethora of low-carb, high-fat food options out there that can keep you satisfied while maintaining a state of ketosis. Tools and apps that track your daily carb and other macronutrient intakes can be invaluable.

Apps like MyFitnessPal or Carb Manager can help you keep a close watch on your daily carb intake, allowing you to plan your meals accordingly to avoid unexpected carb overdoses. They can also provide detailed nutritional breakdowns of various foods, which can be helpful when trying to decide if a food item fits into your keto meal plan.

Delving into the Carbohydrate Content of Pilipit

As we move further into our discussion of Pilipit's compatibility with a keto diet, it's crucial to understand the importance of net carbs. Net carbs, put simply, are the total carbohydrates in a food minus the fiber content. Since fiber isn't digested in the same way as other carbs - and doesn't raise blood sugar levels - it isn't counted towards the net carb tally.

Why is this important for a keto diet? The entire premise of a keto diet revolves around maintaining a state of ketosis, where your body uses fat as its primary source of energy, rather than carbohydrates. To do this, carb intake must be significantly limited, making the calculation of net carbs critical.

Now, let's apply this to Pilipit. As mentioned earlier, a 100-gram serving of Pilipit contains a substantial 43.47 grams of net carbs. To put it in perspective, consider a single piece of Pilipit, which usually weighs around 25 grams. This single piece would contain approximately 10.87 grams of net carbs, which is over half of the lower end of the typical daily carb allowance on a keto diet (20 grams).

The high net carb content in Pilipit primarily comes from two ingredients: flour and sugar. Both are carbohydrate-dense and offer limited amounts of fiber, thereby contributing significantly to the net carb content.

Nutritional Snapshot of Pilipit

Pilipit, a traditional fried dough treat, possesses a diverse nutritional profile. For each 100g serving, it has 43.47g of net carbs and 44.97g of total carbohydrates, with 1.5g of dietary fiber contributing to the total carb count.

Pilipit is a moderate source of protein, providing 9.36g per 100g serving, and it has 18.84g of total fats. The fat content includes 4.85g of saturated fats, 7.31g of monounsaturated fats, and 5.26g of polyunsaturated fats, all playing unique roles in our body's functioning.

In terms of micronutrients, Pilipit stands out with a notable quantity of minerals. Sodium and potassium amounts per 100g stand at 177.0mg and 132.0mg, respectively, contributing to body's electrolyte balance. It also contains Magnesium (25.0mg), Calcium (54.0mg), Copper (0.11mg), Iron (3.21mg), and Zinc (0.86mg), minerals essential for different functions in the body.

It's also a source of multiple vitamins such as Vitamin A (19.0ug), Vitamin B-6 (0.06mg), Vitamin B-12 (0.1ug), Vitamin E (1.29mg), and Vitamin K1 (9.4ug), all essential for a variety of body functions. Other nutrients present in Pilipit include Phosphorus (109.0mg), Selenium (19.7ug), Choline (10.6mg), and Folic Acid (41.0ug).

Nutrient NameAmount and Unit per 100g
Net Carbs 43.47g
Carbohydrate, by difference 44.97g
Fiber, total dietary 1.5g
Total fats 18.84g
Protein 9.36g
Sodium, Na 177.0mg
Potassium, K 132.0mg
Magnesium, Mg 25.0mg
Calcium, Ca 54.0mg
Vitamin A 19.0ug
Vitamin B-6 0.06mg
Vitamin B-12 0.1ug
Vitamin E (alpha-tocopherol) 1.29mg
Vitamin K1 9.4ug
Copper, Cu 0.11mg
Iron, Fe 3.21mg
Phosphorus, P 109.0mg
Selenium, Se 19.7ug
Zinc, Zn 0.86mg
Cholesterol 3.0mg
Beta-carotene 2.0ug
Lutein + zeaxanthin 38.0ug
Thiamin 0.45mg
Riboflavin 0.28mg
Niacin 3.54mg
Folate, total 63.0ug
Choline, total 10.6mg
Folic acid 41.0ug
Retinol 19.0ug
Calories 384.0kcal
Water 25.81g
Fatty acids, total saturated 4.85g
Fatty acids, total monounsaturated 7.31g
Fatty acids, total polyunsaturated 5.26g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pilipit' was not found in FoodData Central, so nutritional data for 'Bread, dough, fried' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pilipit on a Keto Diet

In understanding the health implications of Pilipit on a keto diet, it's essential first to reiterate what we've previously discussed: the high net carb content of Pilipit can disrupt a state of ketosis. This disruption is the primary challenge when including Pilipit in a keto diet. As a refresher, ketosis is the metabolic state in which your body, deprived of enough carbs for your cells to use for energy, starts to break down stored fat into molecules called ketones. This shift is the cornerstone of a keto diet and what often leads to the reported health benefits.

So, consuming Pilipit, with its whopping 43.47g of net carbs per 100g serving, can potentially interrupt this state of ketosis. Meaning, your body would revert to burning carbohydrates rather than fat for energy. For those strictly adhering to a keto diet, this is not ideal.

But that's not all there is to Pilipit. Beyond its carb content, it's worth noting that Pilipit, like many traditional foods, has certain qualities that contribute to our overall well-being. For instance, its deep-fried nature contributes to the snack's fat content. While this may not align with some health perspectives that advocate for low-fat foods, the fats in Pilipit could potentially contribute to feelings of satiety.

Furthermore, depending on the specific recipe used, Pilipit can contain traces of other nutrients. For example, if egg yolks are used in the dough, they could provide some amount of high-quality protein and vitamins. However, these benefits are often outweighed by the high net carb content when considering a keto diet.

Avoiding Pilipit in Your Keto Meal Plan

Now that we've established the challenges of including Pilipit in a keto diet, the question arises: How can we avoid it without feeling deprived?

First and foremost, remember the golden rule of a keto diet: prioritize low-carb foods. While this may seem daunting, especially when faced with the prospect of missing out on favorite treats like Pilipit, there are numerous ways to navigate this terrain creatively.

For instance, if you find yourself at a Filipino gathering where Pilipit is often served, it's crucial to have a plan. Consider eating a small, keto-friendly meal before the event to lessen your hunger and, in turn, your temptation to indulge in high-carb treats. You could also bring along a keto-friendly dish to share. This way, you're guaranteed to have at least one option that aligns with your diet.

Cravings can be a significant hurdle when avoiding foods like Pilipit, but there are strategies to overcome this. One such strategy is to find low-carb alternatives that can satisfy the same cravings. Craving something sweet and crunchy like Pilipit? Try a handful of nuts or a keto-friendly dessert made with almond or coconut flour.

Another strategy might be incorporating mindful eating practices. When you eat mindfully, you pay full attention to your food, savoring each bite, and noticing the flavors and textures. This can help you feel satisfied with less food and prevent overeating.

Keto-Compatible Alternatives for Pilipit

While it's clear that Pilipit doesn't align well with a ketogenic diet, don't despair - there are plenty of keto-compatible alternatives that could satisfy your cravings without knocking you out of ketosis.

Firstly, we have almond flour and coconut flour - two staples in many keto-friendly recipes. When combined with keto-compliant sweeteners like erythritol or stevia, these flours can be used to create desserts that mimic the sweet, satisfying crunch of Pilipit. A 100-gram serving of almond flour, for example, contains only about 10 grams of net carbs, a far cry from the hefty carb load of Pilipit.

Secondly, consider chia seeds. These tiny powerhouses are high in fiber, keeping the net carb content low, and can be used in a variety of ways. One popular method is creating a chia seed pudding, a versatile dish that can be tailored to your taste buds with the addition of keto-friendly flavours and sweeteners.

Lastly, don't forget about the simple but satisfying power of nuts. A small handful of almonds, for instance, not only provides a satisfying crunch, but also offers a balanced mix of healthy fats, protein, and fiber - all while keeping net carbs to a minimum.

And it's not just about sweets. You can also create savory, keto-friendly snacks using high-fat, low-carb ingredients like cheese, avocados, and olives, which can be enjoyed on their own or used as ingredients in more complex dishes.

Concluding Thoughts on Pilipit and Keto

Navigating the world of keto-friendly foods can be a challenge, especially when faced with delectable traditional treats like Pilipit. Critics may argue that its high-carb content, primarily composed of flour and sugar, makes it a keto diet's nemesis. A serving of Pilipit could potentially max out your daily carb allowance, making it difficult to maintain a state of ketosis - the bedrock of effective keto dieting.

However, the Pilipit conundrum illustrates an important principle: a keto diet doesn't have to be restrictive. Instead, it opens the door to creative culinary exploration. While Pilipit may not be suitable, there's a host of keto-compatible alternatives out there, ranging from almond flour-based desserts to chia seed puddings and even savory snacks made from high-fat, low-carb ingredients. These alternatives not only keep your carb intake in check but also offer a variety of tastes and textures to keep your meal plans exciting.

Finally, it's important to remember that everyone's journey with the keto diet is unique. What works for one person may not work for another, and vice versa. This is beautifully illustrated in the case of Pilipit. While it may not fit into a keto diet, it doesn't mean it's completely off-limits for everyone. For example, those following a more relaxed low-carb diet or individuals using carb cycling methods might still be able to enjoy Pilipit on occasion.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Unfortunately, traditional Pilipit is high in carbohydrates due to its main ingredients - flour and sugar. However, there may be potential to create a lower-carb version using alternatives like almond or coconut flour and keto-friendly sweeteners.

Consuming Pilipit could potentially knock you out of ketosis due to its high carb content. However, everyone's body responds differently, and occasional indulgence may not have a significant impact for some. It's important to monitor your body's response and adjust accordingly.